Crossfit Lillington – Mayhem Affiliate – At Home
Moms Mods and Scaling/Sub Documents (No Measure)
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
Warm Up (No Measure)
3-4 Rounds
5 Scap Pull Ups
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Knee Push Ups
5 Inchworm
Athletes Notes
Scap Pull Ups
Banded Pull Aparts
Bodyweight Renegade Row
Knee Push Up
()
Iso Hold Strength (Pull Up Option) (4 Rounds for time)
Max Pronated Chin Over Bar Hold
-rest 2:00-
Max Supinated Chin Over Bar Hold
-rest 2:00-
Max Pronated Chin Over Bar Hold
-rest 2:00-
Max Supinated Chin Over Bar Hold
Athletes Notes
Demo Videos
Pronated Chin over Bar Hold
Supinated Chin Over Bar Hold
Flow
Max Pronated Chin Over Bar Hold
-rest 2:00-
Max Supinated Chin Over Bar Hold
-rest 2:00-
Max Pronated Chin Over Bar Hold
-rest 2:00-
Max Supinated Chin Over Bar Hold
Scaling
Use the bent over row option (below) if needed.
Iso Hold Strength (Bent Over Row Option) (Time)
Single Arm Dumbbell (50/35) or Backpack Bent Over Row Iso Hold
Accumulate 1:30/side in the least amount of sets possible
Athletes Notes
Demo Videos
Dumbbell Single Arm Bent Over Row – hold at top
Single Arm Bent Over Backpack Row – hold at top
Flow
Accumulate 1:30 Bent Over Row Hold on right arm
then
Accumulate 1:30 Bent Over Row Hold on left arm
-break as few times as possible
*Score total time to complete both sides, including any rest taken.
Scaling
Lower weight to 35/20 or as needed.
Flamingo Park (3 Rounds for reps)
2 sets
1:00 Max Double Push Up Burpee
-1:00 rest after each set-
3 sets
:45 Max Strict Push Up Burpee
-:45 rest after each set-
4 sets
:30 Max Burpee
-:30 rest after each set-
Athletes Notes
Scoring Note
Score total reps for each movement.
Score 1: total double push up burpees
Score 2: total strict burpees
Score 3: total regular burpees
Demo Videos
Burpee Double Push Up
Strict Burpee
Burpee
Flow
1:00 max Double Push Up Burpee
-rest 1:00-
1:00 max Double Push Up Burpee
-rest 1:00-
:45 max Strict Burpee
-rest :45-
:45 max Strict Burpee
-rest :45-
:45 max Strict Burpee
-rest :45-
:30 max Burpee
-rest :30-
:30 max Burpee
-rest :30-
:30 max Burpee
-rest :30-
:30 max Burpee
Scaling
2 sets
1:00 Max Strict Push Up Burpee
-1:00 rest after each set-
3 sets
:45 Max Burpee
-:45 rest after each set-
4 sets
:30 Max No Push Up Burpee
-:30 rest after each set-